Cardiovascular Disease (including heart disease and stroke) is the number 1 killer in the United States and is responsible for 1/3 of all deaths in America. According to the Chronic Disease Control and Prevention heart disease is estimated to cost over $503 billion dollars in 2010. Americans visit the doctor more than 79 million times for treatment and management of this disease and there are more than 6 million hospitalizations each year.

These statistics are staggering. However, we can do a lot to prevent heart disease. According to the National Heart, Lung, and Blood Institute we can lower the risk of heart disease by a whopping 82% by avoiding all uses of tobacco, staying physically active, maintaining a healthy weight and making healthier food choices.

So what is Heart Disease? It is a disorder of the blood vessels that can lead to a heart attack . A heart attack happens when an artery is blocked preventing oxygen and nutrients from getting to the heart. If you have heart disease or a history of heart disease in your family it is very important to work with your doctor on a protocol that is best for you. I am not a doctor and this wellness tip is intended only to look at some lifestyle changes that you can make that may help you live a healthier life while reducing your risks of a heart attack .

As Americans we tend to consume a diet that is full of processed foods low in nutrition, lots of sugar and its substitutes and high in the wrong kind of fats. Many Americans also lead a very sedentary lifestyle with little or no exercise. If you have heart disease your doctor can give you all kinds of medicine and perform procedures to help you survive. However, it is up to you to do your part and make changes to your lifestyle. It is frustrating for your doctors to have you come back for a return visit and not make the changes you need to. You are ultimately responsible for your own health. You owe it to yourself and your family to take control of it.

So what can you do? First of all, avoid red meat, dairy products and many oils high in fat and reduce your sodium intake. You can use a variety of herbs and spices to replace salt in your meals. Choose lean cut meats, removing the fat. You need to also use portion control. Too often we are eating double to triple size meal portions This will not help you maintain a healthy weight. If you are eating out, try splitting a meal or ask for a to go box before you begin eating. Once you put your fork in your mouth it will be much more difficult to only eat half of what is on your plate. Three ounces of meat is equivalent to the size of a deck of playing cards. If you are eating at home, use a salad plate to put your food on. This will psychologically help you feel you are eating more and keep you from putting too much on your plate.

Fill up on fruits and vegetables. We tend to eat way too little whole foods. Half your dinner plate should be vegetables. Instea...

As the leading cause of death in the United States, cardiovascular disease needs to be understood and prevented. Lifestyle plays a major role in the cause of heart disease. Smoking tobacco is a major cause. It reduces the flow of oxygen and can lead to atherosclerosis and high blood pressure. Alcohol can also do great damage to the heart. Excessive alcohol increases the fatty buildup in the blood leading to coronary heart disease.

Diet has a major impact on the entire body and the heart as well. Diet high in saturated fat and cholesterol can lead to atherosclerosis. High salt intake can lead to high blood pressure. Both fat and salt put stress on the heart. Having a poor diet habit is more dangerous when it is paired with laziness. Lack of exercise leads to hardening of the arteries and can lead to diabetes. 

Diabetes is damaging to the heart because it can cause a number of heart conditions. Diabetes can result in a heart attack, atherosclerosis, and stroke. High cholesterol also damages the heart by collecting in the arteries. High blood pressure is a problem because it stresses the walls of the heart. All of these things can be controlled and prevented. However, heredity is another risk that is out of our control. 

Americans health overall is very poor. When we look at the growing number of people with heart disease and children with diabetes, it seems there would be a motivation for people to take preventative actions. However, “ignorance is bliss” and people would rather eat their cake now and worry about the consequences later.

 I am watching as my father suffers with many issues of his heart. He is only 50 years old and has already suffered three heart attacks. He has had a five-artery bypass and just recently had five stints put in his heart. Yet he still refuses to listen and make important health and lifestyle changes. He thinks that because his doctor told him that it is ok to have a beer every occasionall...